Category: Top Tips

Run Nutrition: Pre Race Carb Loading Done Right!

by Mid Sussex Marathon Weekend, posted in Latest news, Top Tips

Head Coach of Personify Fitness, Ben Short, shares his latest tips to help you prepare for this weekend’s event:

Carb loading before a race is a tried-and-true method for boosting energy stores — but there’s a fine line between fuelling smart and overdoing it.

Why Carb Loading Matters

Carbohydrates are stored as glycogen in your muscles, providing the energy needed for endurance running. Without enough glycogen, runners often “hit the wall” and experience extreme fatigue. This can make those final miles brutally tough — or leave you questioning whether you’ll even make it to Run Event 3 in Burgess Hill.

How to Carb Load for the Mid Sussex Marathon

  • Start on Thursday before race weekend: Gradually increase your carb intake while slightly reducing protein and fat.
  • Focus on complex carbs: Oats, pasta, rice, and sweet potatoes provide steady, sustained energy.
  • Avoid heavy, greasy foods: Too much fibre or fat can cause stomach issues, IBS, or discomfort. Reduce these foods, but don’t eliminate them entirely — think of them more as condiments to your carbs.
  • Hydrate well: Carbs store water, so aim to drink 500 ml to 1 L more than usual on carb-loading days.
  • Nothing new on race weekend: Your digestive system, like your legs, has been training for this. Don’t experiment with new foods at the last minute — stick with what has worked during training.

Want Personalised Nutrition Guidance?

Our training plans include nutrition strategies to help you perform at your best on race day.

👉 Join us here: https://personifyfitness.co.uk/running-personal-best-hunters/

Thanks to Ben for sharing his expertise! We hope these tips help you conquer the Mid Sussex Marathon Weekend!

Tapering: The Secret to Race Day Readiness

by Mid Sussex Marathon Weekend, posted in Latest news, Top Tips

Tapering is the final and often overlooked phase of training, where you reduce mileage to allow your body to recover and reach peak condition for race weekend. Done correctly, tapering ensures you arrive at the Mid Sussex Marathon feeling fresh, strong, and ready to perform at your best.

Why Tapering Works

✔️ Reduces fatigue – Your muscles rebuild and strengthen during this period.
✔️ Restores glycogen stores – More sustained energy for race day.
✔️ Lowers injury risk – A well-rested body performs better lowers risk of injury and ensures you’re fresh on race weekend.

How to Taper for the Mid Sussex Marathon

🔹 Reduce mileage – Cut back by 30-50% in the last two weeks leading up to race day.
🔹 Maintain intensity – Keep your effort level high, but reduce the volume.
🔹 Prioritise sleep & recovery – More rest equals better performance.
🔹 Stick to your routine – Avoid last-minute drastic changes to diet or training.

Need a Structured Taper Plan?

Our coaching programs guide you through the tapering process to ensure optimal race-day performance, so you toe the start line feeling confident and ready to go.

📌 Get your personalised plan here: Personify Fitness Coaching

Ben Short
Personify Fitness Head Coach

Running Injuries: Common Pitfalls and How to Avoid Them

by Mid Sussex Marathon Weekend, posted in Top Tips

Marathon training is an incredible journey, but if you’re not careful, it can lead to frustrating injuries that derail your progress. To help you stay strong and injury-free during your Mid Sussex Marathon training, here’s what you need to know about the most common running injuries—and how to prevent them.

Most Common Running Injuries

  • Runner’s Knee – Overuse can cause pain around the kneecap.
  • Shin Splints – Sudden mileage increases can lead to pain along the shin bone.
  • Plantar Fasciitis – Tightness in the foot’s arch can result in heel or foot pain.
  • Achilles Tendinitis – Overuse, over pronation or unsupportive footwear can cause inflammation of the Achilles tendon.

How to Prevent Injuries

✅ Follow a progressive plan – Avoid increasing mileage too quickly, this is even more important in the final stages of training.
✅ Incorporate strength training – Stronger muscles support your joints and prevent imbalances.
✅ Listen to your body – If running is too painful, try cross-training (low impact cardio alternatives such as cycling, cross trainer, or brisk walking). If even that hurts, take a rest day!
✅ Prioritise mobility and stretching – Keeping muscles flexible reduces strain. Try this Personify Fitness mobility routine as part of your recovery training process: Watch Here.

Train Smarter with Personify Fitness

We offer tailored coaching to balance training intensity, mobility, and recovery – all with a real life coach to adapt around your training needs. Get a plan designed for you to Stay strong, stay pain-free, and keep chasing your goals!

📌 Find your plan here: Personify Fitness Running Coaching

Thanks for reading!

Ben Short
Personify Fitness Head Coach

Run, Train, Triumph with Expert Tips from Ben Short

by Mid Sussex Marathon Weekend, posted in Latest news, Top Tips

If you’ve attended the Mid Sussex Marathon Weekend, you’ve probably spotted Ben Short either speeding across the finish line in pole position, supporting young runners in the Junior Race and Fun Run, or performing his signature cartwheels in the event village.

As Head Coach of Personify Fitness, Ben is not only a champion runner but also a dedicated coach, passionate about helping others reach their full potential. This year, we’re thrilled to have Ben sharing his expertise through a special blog series, packed with tips to help you make the most of your race. Read on for the first instalment!

Run Breathing: Mastering Your Oxygen for a Stronger Run

1. Run Breathing: Mastering Your Oxygen for a Stronger Run

Breathing efficiently while running can mean the difference between cruising comfortably and hitting an early wall. Many runners find themselves gasping for air or struggling with side stitches simply because they haven’t trained their breathing techniques. This becomes even more crucial when transitioning between terrains—whether it’s the trails of the East Grinstead 10 on Saturday, the mix of urban and firm trail in the Haywards Heath 10 on Sunday, or Monday’s BH10k.

The Basics of Breathing for Running

Your muscles need oxygen to fuel performance, so mastering your breath directly impacts endurance and stamina. The key is diaphragmatic breathing (deep belly breathing), which allows you to take in more oxygen per breath than shallow chest breathing.

Tips for Better Breathing While Running

  • Breathe through your nose and mouth – This maximises oxygen intake while keeping your breath controlled.
  • Practice deep breathing off the run – Yoga and mindfulness exercises can strengthen your diaphragm for better control. Our athletes find apps like Calm and Headspace useful for guided meditation.
  • Control your pace – If you’re breathless too soon, slow down and find a steady rhythm.

Two Powerful Breathing Techniques

Here’s two powerful methods to get you started depending if you are a visual learner (triangular breathing) or musical learner (We Will Rock You style):

To improve your breathing efficiency, try one of these two methods based on your learning style:

1️⃣ Triangular Breathing 🔼 (For Visual Learners)

This method helps create a steady rhythm:

  • 2 quick inhales 🎵
  • 1 longer exhale
  • Visualize a triangle forming with each breath cycle

It’s all about finding balance to stay calm and in control.

2️⃣ “We Will Rock You” Rhythm (For Musical Learners)

If you’re musically inclined, sync your breathing to the iconic beat:

  • 2 quick inhales 👏👏
  • 1 powerful exhale 🙌

💡 Why It Works

Every runner is different, so we adapt our coaching to match YOUR unique learning style and goals. These tailored techniques build confidence and help you push your limits!

Train Smarter with Personify Fitness

If you want to improve your breathing, endurance, and overall performance, our bespoke training plans cover every detail—including breathing strategies.

📌 Join us here! Thanks for reading!

Ben Short

Personify Fitness Head Coach

WHAT SURFACE IS BEST FOR YOU TO RUN ON?

by Mid Sussex Marathon Weekend, posted in Top Tips

In this article we will cover 6 different surface types to run on and their benefits.

  • Running on pavement is ideal for fast running – there is very little danger of turning your ankle. However, consider that it maybe harder on your joints because the pavement does not cushion your steps.
  • A forest or park floor is soft and provides excellent cushioning. Try to pick a route that avoids too many roots, rocks and bumps.
  • Grass is a low-impact surface, meaning that it’s easy on your muscles and joints. Many grassy surfaces are natural, they can be uneven, so as always, do watch your step.
  • A sandy surface trains your muscles and makes you lift your feet. It’s tougher on the calf muscles, so be sure to stretch out afterwards.
  • An all-weather synthetic track surface is springy and great in all weather conditions. Check your local council website for details of tracks near you.
  • The treadmill allows you to train year round with good cushioning and ideal if you can’t leave home. Run to your favourite track to keep it interesting.

Everyone will have different preferences for their favourite surfaces to run on, explore the options and decide which one you like most. Then sign up for MSMW2020 virtual race.

Keeping active once you’re back to work

by Mid Sussex Marathon Weekend, posted in Top Tips

If you have a busy schedule, here are a few tips to help you keep active.

1.Make a plan and stick to it.

2.Limit screen and TV time, to make time for exercise.

3.Try cycling or walking to work.

4.Short online workouts can fit in with your busy schedule.

5.Keep track of your steps and move around each hour to get those steps in. Aim to complete the recommended minimum 10,000 steps per day!

6.Try doing some yoga while watching TV.

7.Set an alarm to take a break and go for a short walk.

8.Try standing instead of sitting whenever you can.

9. Set yourself a challenge and enter one of the Mid Sussex Marathon Weekend events today.

Keep Active with our Weekly Top Tips!

by Mid Sussex Marathon Weekend, posted in Mid Sussex Marathon, Top Tips

Now the Virtual MSMW 2020 Race is over, We want to help you keep race ready, so here is the first in our series of useful tips.

We all know the health benefits of physical activity and it’s as important as ever during social distancing. Here’s how you can stay active, remain physically fit and maintain positive mental health: 

1.KEEP UP A ROUTINE

Most of us have less structure to our daily routines, especially if working from home. Keep a regular routine with your workouts to frame your day and ensure that you do not skip out on exercise. 

2.CREATE PERSONAL GOALS AND TARGETS

This is a great way to stay motivated and keep on track to achieve what you desire.

Stretch

3.SPEND A FEW MINUTES STRETCHING IN THE MORNING

Whether you have five minutes or twenty, spending a few minutes first thing in the morning stretching out and mobilising the joints and muscles can be very beneficial for both the mind and body.

4.GET OUTSIDE EVERY DAY

Throughout the lockdown period, The Government have recognised the importance of outdoor activity. As restrictions ease, there is more opportunity to exercise outdoors, so continue to make time each day for some outdoor activity.

Of course running it is one of the most efficient ways to workout. If you’re not a runner, walking can provide similar health benefits.

5.HAVE A VIRTUAL WORKOUT DATE OR FIND A VIRTUAL WORKOUT BUDDY

Find a friend to participate in a virtual workout program with you. This will keep you motivated and is a great way to stay social while maintaining social distancing.

Online workout, home workout

6.TAKE PART IN ONLINE FITNESS PROGRAMS

There are many home fitness apps and websites available that allow for all different types of workouts from home strength training to yoga and maybe even high intensity interval training! 

7.EXERCISE WITH PETS

Running with dog

This is a great way to keep exercise fun whilst spending quality time with your pet.

Let us know how you get on by commenting on our facebook page or twitter feed!